High Fiber Low-fat Foods

High Fiber Low-fat Foods

Fiber contains no vitamins or minerals, but it is essential for good health. And although fat has a negative context, some fat is necessary for good health. The average American diet provides only about 15 grams of fiber per day and 40 percent fat
types
There are two types of fiber :. Soluble and insoluble. Insoluble s-grain, rye, wheat bran and fruit / vegetable peels. Soluble found in legumes (beans and peas), fruits, vegetables, oats and oat bran.
Consideration
Omega-3 fatty acids in fish and unsaturated fats is preferred. Red meat, eggs, poultry and dairy products contain no fiber and are high in unhealthful saturated fats.
Function
Insoluble fiber helps remove waste from the intestines. Soluble fiber is reported to help lower cholesterol and prevent constipation and diverticulitis. Fat helps the body absorb vitamins, helps regulate body temperature, and is necessary for functioning of the central nervous system.
Solution
Foods highest in fiber and lowest in fat with dried beans, artichokes, 100 percent bran cereal, legumes, dried peas, dried fruits and berries. Other good choices are yams, baked potato (with skin), brown rice, apples, rye bread, whole-grain breads and pasta, and spinach or green vegetables.
Expert Insight
Experts recommend that fat accounts for 20 percent to 30 percent of your diet. Adults should eat 25-35 grams of fiber a day.

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